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Competitive Fitness 07.01.14

30
Jun

Competitive Fitness 07.01.14

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

Workout of the Day
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups
Run 400 Meters

If possible, perform the handstand push-ups as strict handstand push-ups. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

Cool Down
Mobility
Post results

7 Responses

  1. jramos1808

    A. DU still suck 🙂
    B. Worked up to 215
    C. went off of 195 arm
    D. First round of HSPU unbroken kipping on last 6. 2nd and 3rd round did 15, 10

  2. Rema Imperial

    WOD:B 65# 75# 85# 95# 105# 115# 120-push press, failed at power jerk and split jerk.
    WOD: C 35# 45# 50# 60# 40#

    WOD: D 1st round- 500m-2:28, 10 HSPU, 400m- forgot my time;(, 2nd and 3rd round-500m-2:33, 5 HSPU, 400m.

  3. Clint Hays

    A. Only did 6 min (2 rounds through) to allow time for the other things. 3 sec decent on strict TTB was way harder than i thought. Went against the wall for the handstand hold. Unbroken 50 DU’s on both rounds.
    B. Didn’t get a chance to do this last week so built up to a heavy set.
    95, 115, 135, 155, 165, 175, 185. Only did 7 sets. The 185 push press was tough.
    C. First sets with 5 reps felt fine. Had to drop from 130# to 125# to be able to complete the 3 reps for the 6 sets. Didn’t do the 10 rep set due to time.
    D. Came back after work to do. Rowed between 1:55-2:00 500m. Went max strict HSPU and then to kipping. Got between 15-20 reps the 3 rounds. Then ran a good pace on the 400m. First round took 5:15, 2nd and 3rd took 4:55.

  4. Cash

    General fitness at 9am felt great 🙂
    Split snatches are coming along a little better with B’s help today ! 95lb
    Fun but hard WOD with the girls pushing sleds and 25lb man makers !
    Competitive fitness at 5:30. ( while on vacation wanted to try a couple 2 a days 🙂
    A. Felt ok with t2b, DU, and HS hold but got tiring
    B. PP/PJ/SJ up to 105.. Being careful with shoulder
    C. Struggled big time with the 3 reps at 85%., had to go down to 70% and decrease sets
    D. Row and run felt ok but tiring, shoulder wouldn’t allow HSPU .. Bummed big time 🙁
    But loved wodding with the girls that make me laugh !!

  5. A) I did all of it 🙂 I need help on my toes to bar. Doubles were not 50 unbroken.

    B) 85,95,105,115,125,125,125,125….not my best lift 🙁

    C) 55,60,65 then 85 X 2 reps failed third one dropped down to 80, used 80 for remaining sets, used 60 for my 10 rep

    D) finished each round with about 1:30-1:45 left …used 35lb kb for press did 10 reps each round. Those got heavy really quick. Tried to sprint the row and the run as much as possible.

  6. TTB went well
    HS on wall to try and improve the quality
    DU meh?

    Jerk complex did the majority of the sets at 205…Yeah that got ugly…

    Strict press all off of 185 for a % the 6 sets at 160 was rough!

    Did the wod portion with marcos ash and robb at 715 ish and it was hard. didn’t even bother trying to do any of em strict.
    1-5:08
    2- 4:57
    3-5:05
    ….I was tired…. even breaking it up into 3 portions was bad

  7. Marcos Ramos

    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 8 reps @ 3110 did 6 reps and didn’t actually touch the bar
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds- wrist was feeling it so went on the wall and played around with balance.

    Minute 3 – Unbroken Double-Unders x 50 reps. First round 2 sets. got the last 3 unbroken but took me two attempts on two rounds.

    Workout of the Day
    B.
    this felt heavy, stayed at 185lbs

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%-95lbs
    * Set 2 – 5 reps @ 60%-115lbs
    * Set 3 – 5 reps @ 70%-135
    * Sets 4-9 – 3 reps @ 85-90% -165lbs did singles couldn’t get 3,s and was lazy to unload.
    * Set 10 – 10 reps @ 55-65%- i think 115 for 10
    Rest 90 seconds to 2 minutes between sets.

    D.
    Every 8 minutes, for 24 minutes (3 sets) of:
    Row 500 Meters
    25/20 Handstand Push-Ups
    Run 400 Meters

    This was the only thing that felt good.
    4:37
    4:31
    4:40

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